Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

500 m row sprint

Workout Warmup:

10 min EMOM

2 C&J working up to workout weight.

Workout:

For Time: Heavy Grace +T2B

30 Clean and Jerks (155/105), RX+ (185/125). Go at least 10-20LBs more than you do Grace at.

On the Minute: 6 Toes to Bar

Endurance:

For Time:

Row 800 Meters

10-9-8-7-6-5-4-3-2-1

Burpees onto Plate

OH Plate Walking Lunges 45/25 (Lunges are Each Leg)

Row 800 Meters

Lift:

10 min EMOM

Two snatch balances, adding weight as you can, maintain perfect form and depth.

Skill:

20 strict HSPU, use bumpers+abmat as necessary.